THIS EXERCISE IS MORE POWERFUL THAN 1,000 SIT-UPS: SPARE 60 SECONDS A DAY AND IN ONLY A MONTH YOU WILL HAVE A FLAT STOMACH

The belly is probably one of the most problematic areas of the body when it comes to losing weight. All of us dream about a flat and toned abdomen, but it seems that we all hate sit-ups. However, we have some good news! Finally, fitness experts have found a solution which, they claim, can replace even a 1,000 sit-ups.

This amazing exercise is called “a plank”, and it is static, but all the weight of the body lays on the hands and toes, while the body is straight as a board. The body cannot move an inch, and this is the way to a flat and sturdy stomach, as well as to the painless back, because the strong abdominal muscles support the spine.

What is extremely important about it is that if you practice it several times a week for ten minutes a day, you will have better results than if you did 1,000 sit-ups.

Nevertheless, you need to make sure that your body is in the correct starting position, and respect these instructions:

• Press your palms firmly on the floor and stretch your shoulders so that they are as distant from each other as possible. Your neck should be elongated. Moreover, you should feel your hands comfortable, not like they are about to loosen up.
• Although the main focus is on the abdominal muscles, you should also feel “fire” in your legs. If not, set your heels further relying on the toes of the feet so that the quadriceps are more tensed, and then squeeze your buttocks in order to activate the muscles in the lower body.

• Do not raise your buttocks, but hold them lower. Your body must be as a straight line, and not as a triangle.
• You need to breathe in and out rhythmically, in order to hold this posture a bit easier.
• Holding your body in the right position is essential and you can easily achieve this if you imagine a glass of water balancing on your lower back or a ball rolling from your nape to heel without being stuck in the lower back.

Now, you can start doing this exercise:

• Press your hands and knees on the floor so that your wrists are in line with your shoulders and your back is straight.
• Look up about 30 inches ahead of you. Your nose facing the floor, position the back of your head in a parallel position to the ceiling.
• Stretch your right leg to back so that the fingers are bent and then extend your left leg. At this point, your entire body should be resting on your hands and toes.
• Tighten your abdominal muscles and hold for about 20-60 seconds.
• Bending your knees, sit on your heels so that the big toes touch while your knees are separated.
• Lower your knees toward your thighs, while lightly touching the floor with your forehead. Stretch out your arms in front of you and relax.
• Do this exercise three times in a row. Once you get used to doing it, extend the time for more than 60 seconds.

What’s the best way to get big? Is there a simple answer, or does it entail all sorts of complicated set-and-rep schemes?

ANSWER

There is no “simple” answer to your question, but that doesn’t mean getting big is overly complicated. If you’re a beginner, the best way to get started is with a basic routine like some regularly featured in FLEX. However, the long-term “secret” is to get to know your body: what exercises it does and does not respond to, and what training frequency suits you best. For instance, I always found that my biceps grew quicker with barbell curls rather than dumbbell curls.

As you progress, you must build piece by piece a blueprint that is custom-made for you in terms of exercise selection, volume of sets and reps, workout frequency and all the elements that constitute a total bodybuilding program. Bodybuilding is an individual journey, and your ultimate goal is to be the one who knows exactly what is best for you. Although I stress that we are all our own best coaches, certain mass-building fundamentals work best for me and for others who have trained with me. Here they are:

1. The best routine I ever used was a three-days-on, one-day-off program in which I trained the complete body twice in seven days.
2. For large bodyparts, such as legs and chest, do three or four exercises for four sets each. For smaller bodyparts, such as triceps and biceps, do two or three exercises for four sets each.
3. Use at least two heavy compound exercises (see the “Prime Movements” sidebar) as the core of your workouts for each major muscle group.
4. For developing quality mass, keep your reps in the six-to-10 range. If you go lower than six, you’re getting into powerlifting territory; above 10, you won’t be hitting the muscle with the level of intensity it needs for growth.
5. To stimulate maximum response, use proper form throughout each rep with a full range of motion. It’s the quality of the reps that builds muscles, not the amount of weight you can sling around in a haphazard fashion.
6. Listen to what your body tells you. On days it’s not responding as it usually does (for example, your poundages are down and you feel lethargic), don’t be afraid to cut back on your workload or stop the workout and go home to rest. Then commit yourself to coming back with renewed energy for your next workout.
7. You can’t eat like a bird if youn eed to train like a horse to pack on muscle mass. The body works by the simple rule of “supply anddemand.” Eat six or seven nutritious meals a day, with the bedrock being that you should be consuming one gram of protein for each pound of bodyweight per day to meet the demands of hard workouts and muscle recovery.

Follow these guidelines, believe in yourself, gauge how your body responds, change and adapt as needed and you’ll nail down a template that is right for you.You’ll soon be growing faster than a bodybuilding rumor!

पेट बढेर हैरान हुनुहन्छ ? यी १२ तरिकाले सजिलै घटाउनुहोस् .

व्यस्त जीवन शैली, गलत डाइट, सिटिङ जब र हर्मोनमा आउने परिवर्तनका कारण कोही पनि मानिस मोटो हुने गर्दछ । मोटोपनको सबैभन्दा ठूलो दुर्भाग्य भनेको पुटुक्क परेको पेट हो । एकपटक पेट बढेपछि त्यसलाई घटाउन निकै गाह्रो हुन्छ । तर यो असम्भव भने होइन । यसका लागि तपाईंले आफ्नो खानामा केही परिवर्तन ल्याउनुका साथै हल्का व्यायाम पनि गर्नुपर्छ ।

१. मनतातो पानी पिउनुहोस्ः
दिनभरी कम्तीमा पनि ३ देखि ४ ग्लास मनतातो पानी पिउनुहोस् । यसले तपाईंको पेटको बोसोलाई निकै छिटो पगाल्ने गर्दछ ।

२. बदाम (एल्मोन्ड):
दैनिक ४ देखि ५ वटा बदाम खानुहोस् । यसमा पाइने भिटामिन इ, पोलिस्याचुरेटेड र मोनोस्याचुरेटेड फ्याटले भोक नियन्त्रण गर्दछ । यसले पेटको बोसो कम गर्नमा सहयोग गर्दछ ।

३. सौफ मिसिएको पानीः
एक कप पानीमा एक चम्चा सौफ हालेर त्यसलाई उमालेर नियमित रुपमा पिउनुहोस् । यसले तपाईंको पाचन प्रक्रियालाई सुधार्छ भने तपाईंको पेटको बोसोलाई पनि कम गर्दछ ।

४. दहीः
दैनिक रुपमा एक कचौरा दही खानुहोस् । यसमा पाइने क्याल्सियमले पेटको बोसो बढाउने कार्टिसोल हर्मोनको लेभललाई कन्ट्रोल गरेर पेट घटाउन मद्दत गर्नेछ ।

५. हरियो सागसब्जीः
खानामा पालुङ्गो, मेथी र बन्दाजस्ता हरियो तरकारी समावेश गर्नुहोस् । यसमा प्रचुर मात्रामा फाइबर पाइने भएका कारण पेटको बोसो घटाउनमा सहयोग पुर्याउँछ ।

६. ब्रेकफास्टः
बिहान प्रोटिनयुक्त ब्रेकफास्ट खानुहोस् । यसमा अन्डा, दुध, केरा र फलफुलजस्ता स्वस्थकर खानेकुरा समावेश गर्नुहोस् । यसले दिनमा पटक पटक भोक लाग्ने समस्याबाट छुटकारा दिन्छ ।

७. खाना खाँदा पानी नपिउनुहोस्ः
खाना खाने बेलामा पानी नपिउनुहोस् । यसले खाना ठिक तरिकाले डाइजेस्ट हुन दिँदैन जसका कारण बोसो बढ्न थाल्छ । खाना खाएको १० वा १५ मिनेट पछि मात्र पानी पिउनुहोस् ।

८. एकैपटक नखानुहोस्ः
खाना खाँदा एकैपटक नखानुहोस् । आफ्नो खानालाई २ वा ३ घण्टाको ग्यापमा खानुहोस् । यसले पेटको फ्याट घटाउँछ ।

९. ग्रीन टीः
ग्रीन टीमा पर्याप्त मात्रामा थायनाइन नामक एमिनो एसिड हुन्छ । यो एसिडले भोकलाई नियन्त्रण गर्दछ । यसले पेटको बोसो कम हुन्छ ।

१०. महः
नियमित रुपमा एक ग्लास मनतातो पानीमा एक चम्चा मह मिसाएर पिउनुहोस् । यसले तपाईंको बोसो निकै छिटो समयमा घटाउन मद्दत गर्दछ ।

११. मर्निङ वकः
नियमित रुपमा २ देखि ३ किलोमिटर मर्निङ वकमा जानुहोस् । यसले क्यालोरी बर्न गर्न सहयोग गर्नेछ र बोसो घटाउनलाई सहयोग गर्दछ ।

१२. सोडा खाने बानीलाई त्याग्नुहोस्ः
कार्बोनेटेड पेय पदार्थले तपाईंको पेट बढाउने भन्दा केही फाइदा पुर्याउँदैन । त्यसकारण आफ्नो यस्तो बानी छ भने आजदेखि नै छोड्नुहोस् । यसको सट्टा पर्याप्त मात्रामा पानी पिउनुहोस् ।

10 Best Ways To Burn Fat

A minimum of 1 gram of protein/lbs of bodyweight daily enhances fat loss. Drinking 2 cups of cold water can boost metabolic rate by about 30%. Include eggs in your breakfast and consume dairy products rich in calcium. Lifting heavy weights and doing cardio after that boosts fat burn. Consuming apples, nuts, spices and green tea also helps.

Top 8 Effective Drinks That Burn Fat

Cold water and skim milk require great amounts of energy to digest. Green tea boosts metabolism, whey protein and greek yogurt smoothies suppresses hunger. Vegetable juices are great to suppress hunger and contain great amount of minerals and vitamins. 2 cups of coffee a day can improve metabolism but more than that aids weight gain.

Which Are The Most Effective Fat-Burning Drinks?

In 1 glass of water, add 1 spoon honey and 1/2 tbsp cinnamon. Let it cool and add a dash of lime. You can also prepare a concoction of vegetable juice which includes tomatoes, carrot and a hint of ginger. To boost metabolism, take 3/4 cup raspberry, 40-50 ml coconut milk, 2 tbsp honey, 1/4 tsp cinnamon and water. Blend together all the ingredients.

Cucumber Juice To Melt Belly Fat Rapidly

Take 1 cucumber, 1 lemon, 1 tbs. grated ginger, 1 tbs aloe vera juice, a bunch of parsley or cilantro and 1/2 glass of water. Juice the ingredients well and drink before going to bed for increased metabolism and weight loss. Cucumber and lemons are low calorie, ginger and aloe vera boost metabolism. Drink regularly for best results.

8 Simple Nutrition Tips For Weight Loss

Eat as early as possible and don't skip breakfast. Consume half a plate of vegetables each meal. Consume low fat dairy, it can reduce stomach fat. Plan, fix and stick to a diet. Find healthy substitutes for unhealthy cravings. Keep a watch on liquids and processed foods, read labels regularly. Take a 10 min break before your second helping, give room for digestion.

Herbal Detox Drink That Can Melt Fat In 4 Days

Mix 8 ½ cups of water, 1 tsp of grated ginger, 1 thinly sliced cucumber,1 thinly sliced lemon and 12 mint leaves in a jar and leave it overnight for the flavors to blend. Consume throughout the next day. This drink can be refrigerated up to 2 days. This mix helps curb craving, over eating, keeps you hydrated and also boosts detoxification.

How To Get Rid Of Stomach Fat Without Exercise?

Make brown rice, bulgur wheat, couscous, dark bread and whole grains a part of your daily diet. Have 3 dairy food servings a day, this reduces cortisol buildup. Sleep well, at least 8 hrs. Replace beer with wine and have a glass before bedtime. Replace all liquids with water. Cut down on sugar and consume vegetables and protein rich foods instead.

Detox Drink To Kill Fat, Diabetes And Blood Pressure

Illness can strike without a warning. This detox drink can help cleanse your body of toxins, naturally speed up metabolism, burn extra fat, lower blood pressure and most importantly, fight diabetes. It contains the goodness of honey, apple cider vinegar, lime juice and cinnamon to overall better health. For the full recipe swipe left.

3 Liver Detox Drinks: Easy And Effective Cleansing Recipes

Juice 1 bell pepper, 3 carrots, 1 cucumber, 1/2 lemon and 1 apple and drink immediately. It is rich in antioxidants and helps cleanse the liver. Blend 1/2 cup of cold green tea, juice from half a lemon and 1 banana. The potent extract of green tea, called EGCG, rapidly detoxifies body. Drink either of the drinks regularly at least 2-3 cups a day.

Simple Yet Effective Pre-Bed Fat Shedding Drink

Juice together 1 cucumber,1 bunch of parsley, a lemon, 1 tbsp. grated ginger, 1 tbsp. aloe vera juice and 1/2 glass water. Fire up metabolism and shed pounds rapidly with this amazing fat shedding drink. It is easy to prepare and gives results rapidly with regular consumption. This drink also reduces bloating and helps to detox and flush out toxins from the body.

Fire up your metabolism and shed pounds rapidly with this amazing fat shedding drink.

Ingredients

• 1 cucumber
• 1 bunch of parsley or cilantro
• 1 lemon
• 1 tbsp. grated ginger
• 1 tbsp. aloe vera juice
• 1/2 glass water

Juice these well and consume before hitting the bed.